- lilly sabri -

hello from the author

Hi, I’m Lilly, and my goal is to be by your side, every step of the way, throughout your LEAN journey.
I graduated from University in 2010 after completing my BSc Physiotherapy. I have always been passionate
about helping people and started my journey as a junior Physiotherapist working in the National Health
Service in London, UK in 2010. Every spare minute I had, I spent perusing my dream of working with
Athletes. Four years later, I had worked my way up to working as a Physiotherapist for Premier League
and Championship level Football Clubs.

After completing my training as a Pilates instructor, I set up my own Pilates classes with a fusion concept
of HIIT and Pilates. My next goal was to take my instructing online… That’s where you guys come in- The
Lean With Lilly Familia! Many of you would have competed my workouts on my social media channels
and have seen incredible results so far.

I am proud to say that with the support of Optimum Nutrition, we have created a Guide that is going to
help support you through this challenging time in self-isolation. This free Guide is designed to help us
come together as a community during this challenging time and spread positivity, health and happiness.

The LEAN team and I have worked flat out for the last 5 days in isolation, to create an enjoyable Guide
that GETS RESULTS for both mind and body!

I can’t wait to start this incredible journey, together, from all over the world. You are not alone!

#LetsDoThis
Love Lilly xx

Self-isolation fitness guide: 14 days for a healthier you at home

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 What to expect
The Self-Isolation Fitness Guide is designed to target all muscle groups in the body, with different styles of training
across a 14-day period.

There will be a combination of new workouts uploaded every single day, and additional recommended workouts you
can also add on.

The new workouts will be uploaded on YouTube at 5:30pm GMT every day. Some workouts will be hosted live. If you
haven’t done a live workout before, you’re going to love it! It’s a great way to keep motivated and energised, knowing
you are doing it alongside other people in our community. Check out your Tracking Sheet for all workout details!

Before we get stuck in, I would love for you to join our private Facebook group, it’s such an incredible support group
for everyone who is doing any of my LEAN Guides. Click here to join

What will you need?

All of the workouts are home friendly with no equipment and little space required.

Equipment: no compulsory equipment is required.

Optional equipment includes:

• Resistance bands
• Dumbbells (or water bottles as dumbbells)
• A chair
• A pillow

Self-isolation fitness guide: 14 days for a healthier you at home

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 our familia
Join the most supportive community out there!

Our #LWL family will not only share their journey with you, but they will also encourage you on your LEAN journey too.

We are big believers in sharing motivation and inspiration and coming together as a community to become the
healthiest and happiest versions of ourselves.

Don’t forget to tag us on the social media handles listed below to be reposted.

We can’t wait to watch your transformation journeys, mind and body.

Click the icons below and join the community:

lilly sabri

lean with lilly guides

lilly sabri

@lillysabri

@leanwithlilly

www.leanwithlilly.com

#LEanwithlilly

#Lwl

Self-isolation fitness guide: 14 days for a healthier you at home

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 self-isolation fitness guide
14 days for a healthier you at home

sunday monday tuesday wednesday thursday friday saturday

WHAT’S YOUR WEEK 1 GOAL?

1. 2. 3. 4. 5. 6. 7.
lose Belly Fat FAT LOSS FULL BODY LOSE LEG FAT LOWER ABS FAT LOSS LIFT YOUR BUM & ARMS FAT BURN GET A FLAT STOMACH
YouTube Premiere CARDIO new Youtube live LOSE FAT Youtube live new
new new new new new
workouts

11 Line Abs Lose Belly fat sweaty cardio Abs & Total Body Under Butt Cardio Fat Burn Total Body fat Burn
8 min 15 min 15 min Fat Burn Workout 10 min HIIT
25 min 15 min 28 min

Lose Fat in 14 Days Intense Abs

10 min 5 min

How many sit ups How many burpees today, a positive message Today, i’m proud something I love How many sit ups
in 45 seconds? in 45 seconds? i appreciate... to myself... of myself about myself... in 45 seconds?
because...
journal

WHAT’S YOUR WEEK 2 GOAL?

8. 9. 10. 11. 12. 13. 14.

SMALLER WAIST & FULL BODY FAT LOSS BURN BELLY FAT & STOMACH FAT LOSS FAT BURN CARDIO SMALLER WAIST and 1000 Rep Abs
ROUND BUM no jumping SMALL WAIST & ARMS Youtube live ROUND HIPS Challenge
new new Youtube live new new new Youtube live +
new Q&A after workout
workouts

new

Fat Burn HILIT Fat Loss Full Body Lose Fat Workout Burn Belly Fat LEGS FAT LOSS Tiny Waist & Belly Rounder hips
10 min Cardio 10 min 10 min new Fat Blast 5min
10 min 10 min new

Slim Waist Workout Smaller Waist Hourglass Hips HIIT Total Body
6 min 10 min 10 min 30 min

What habit you How many burpees repeat out loud... Something I would How many burpees a positive message This week,
would like to in 45 seconds? i can achieve my like to improve... in 45 seconds? to myself... I have achieved...
start this week? goals
journal

top tip New workouts released on youtube at

subscribe here to not miss the workouts 5:30pm gmt
6:30pm cet
1:30pm edt
10:30am pdt

lilly sabri lilly sabri

with the support of
@lillysabri lean with lilly guides

@leanwithlilly www.leanwithlilly.com
Self-isolation fitness guide: 14 days for a healthier you at home
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 healthy
recipes
For those of you who have been following me on social media for a while, you will already
know that I LOVE COOKING. Even more than that, I love sharing my recipes with you all.
That’s why I wrote the book: The Anti-Inflammatory & Immunity Boosting Cookbook.

As health is at the forefront of all of our minds right now, I wanted to share 5 of my favourite,
easy recipes that are packed full with many immunity boosting ingredients.

Nothing would make me happier than to see my recipes being cooked all around the world.
Tag me on the below social links and inspire others to eat healthy too.

lean with lilly guides lilly sabri @lillysabri @leanwithlilly

Self-isolation fitness guide: 14 days for a healthier you at home

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 vegan

Chickpeas
& Spinach
TIME METHOD SERVES
COOK: 10 MINS HOB 2

Ingredients
• 2 cans of Chickpeas
• 2 large handfuls of Spinach
• 1 Tbsp Extra Virgin Olive Oil
• ½ Onion – diced
• 2 Tbsp Cumin Powder
• 1 tsp Turmeric Powder
• ½ tsp dried Chilli Flakes
• A crack of Black Pepper
• A crack of Himalayan Pink or
Sea Salt
• 1 Tbsp ground Flaxseed
Method
1. In a large pan, heat 1 Tbsp olive oil
2. Add the diced onion and cook on a medium heat for a few minutes
until golden.
3. Add 2 Tbsp of cumin powder, 1 tsp of turmeric powder, ½ tsp of
dried chilli flakes and a crack of salt and pepper. Stir on a low/
medium heat
4. Wash and drain the chickpeas before adding them into the pan.
Stir to cover the chickpeas in all the spices.
5. Add 2 large handfuls of spinach and 1 Tbsp of ground flaxseed.
Cover the pan with a lid allowing the spinach to wilt for 5 minutes,
occasionally stirring.

Serve on its own or with wild rice / quinoa.

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 pescatarian

Spicy Prawn & Creamy

Asparagus Quinoa
TIME METHOD SERVES
COOK: 20 MINS HOB 2

Ingredients
• 1 cup Quinoa
• 2 Tbsp. of Extra Virgin
Olive Oil
• 150 g Prawns
• 2 cloves of garlic -
minced
• 8 -10 stems Asparagus
or Broccoli
• Halloumi cheese
(optional)
• 1 Avocado
• 3 Tbsp. Cajun spice
• 1/2 vegetable stock
• Black Pepper &
Himalayan Pink or Sea
Salt
• 1 lemon
Method
Quinoa
1. Measure 1 cup of quinoa to 2
cups of water.
2. Add 1/2 vegetable stock cube
to the boiling water.
3. Place quinoa into a saucepan.
Cover with the water and bring
to the boil, adding a pinch of
salt and pepper.
4. Bring to simmer for 15
minutes as the quinoa cooks,
intermittently stirring both.
5. Test the texture after 15 mins
and continue to simmer or
drain.
6. Once drained and while it’s still
hot, add an avocado to the quinoa,
mixing it to form a soft texture.
Prawns
1. Preheat pan with 1 Tbsp olive oil.
2. Add the prawns to the pan before
adding 2 Tbsp of Cajun spice.
3. Continuously stirring, add a squeeze
of lemon (be careful- this can spit
back up from the heat).
4. I recommend cooking for 6-8 mins
before allowing the prawns to simmer
for a further 5 mins (depending on
how you like the texture of your
prawns).

Vegetables

1. Add 1 Tbsp of olive oil into a pan

and heat, before adding 2 cloves of
minced garlic. Cook on a low/medium
heat for 30 seconds continuously
stirring, so it doesn’t burn!

2. Place the vegetables into the

pan and until slightly soft. Stirring
regularly.

3. Once the asparagus is cooked, grill

the halloumi in the same pan for
approx. 3-5 mins on a medium heat.

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 vegan

BEETROOT HUMMUS
with SESAME THIS RECIPE & MANY MORE CAN BE FOUND IN MY
ANTI-INFLAMMATORY & IMMUNITY BOOSTING COOKBOOK

TIME METHOD SERVES

PREP: 10 MINS BLEND 4

Ingredients Method
• 400g can of Chickpeas 1. Place the following into a food processor (or bowl and use a
• 1 pre-cooked Beetroot hand held blender):
• 1/2 cup of Tahini Chickpeas,
• 2 cloves of minced Garlic Beetroot,
• 1 large Lemon- Juice 2 cloves of minced Garlic,
• 3 Tbsp Extra Virgin Olive Oil 1/2 cup of Tahini,
• Salt and Pepper 2 Tbsp of Olive Oil,
1/2 lemon juice, and a crack of salt and pepper.

2. Blend until smooth and then taste test. Add additional olive oil,
lemon, salt and pepper to taste. You can also add some water if
the mixture is too thick.

The perfect snack dip with bread or vegetables. Keep in a sealed

container in the fridge for up to 5 days.

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 vegetarian

Tropical
Healthy Smoothie
TIME METHOD SERVES
PREP: 3 MINS BLEND 1

Ingredients Method
• 1 cup of frozen or fresh Tropical 1. Leading with the nut milk and water, place all the ingredients into
Fruits (including Papaya) a blender, and blend until smooth
• ½ banana
• 1 Tbsp ground Flaxseed 2. Serve as either a smoothie or a smoothie bowl with toppings of
• 1 Tbsp of natural or Greek your choice. I recommend sliced kiwi, almond flakes and goji
Yoghurt berries.
• 1 serving of Optimum Nutrition
Vanilla Protein Powder
• 1 tsp of Honey or Agave Syrup
• ¾ cup of Nut Milk
• ¾ cup of Water

Optional toppings
• Kiwi
• Almond Flakes
• Goji Berries

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pescatarian

Ginger &
Garlic Baked Cod
TIME METHOD SERVES
PREP: 5 MINS OVEN 2
COOK: 15-20 MINS

Ingredients
• 2 Cod Fillets
• 1 clove of minced Garlic
• 1 Spring Onion
• ½ inch of Ginger – peeled and finely sliced
• 1 tsp Extra Virgin Olive Oil
• 1 Tbsp Soy Sauce
• 1 inch of Lemongrass – optional
• 1 tsp dried Chilli Flakes
• Black Pepper

Method
Preheat the oven to 220 degrees.

1. Prepare the marinade by adding the following into a bowl and mixing:
1 tsp of extra virgin olive oil,
1 Tbsp of soy sauce,
1 clove of minced garlic,
1 finely chopped spring onion,
½ inch of Ginger – peeled and finely sliced,
1 inch of lemon grass - – peeled and finely sliced,
1 tsp of dried chilli flakes, and a crack of black pepper.

2. Prepare 2 pieces of foil, large enough for the fish to fit and the foil to fold around it to make a parcel.

3. Place the fish onto separate pieces of foil and fold up the side slightly. Using a spoon, pour the sauce over the
fish.

4. Fold the foil into a secure parcel and place in the oven for 15 – 20 minutes.

Serve with wild rice or quinoa, and sides of your choice. I recommend baked tenderstem broccoli.

Self-isolation fitness guide: 14 days for a healthier you at home

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congratulations!
YOU MADE IT!
A huge congratulations for making it to the end of your Self-Isolation Fitness Guide.

This is the start of incredible things for you and I’m so proud of you for making it this far. I really hope
you’re enjoying new healthy lifestyle habits, as well as increased energy levels.

This is not the end!

If you would like to continue with the LEAN Guides, we recommend the
8 Week LEAN Transformation Guide.
Are you ready to join the 8 Week LEAN Transformation Guide? If yes, simply enter:

‘IMREADY’

On check out, when purchasing the guide and you will get 20% off!

If you enjoyed these recipesm, there are 38 other anti-inflammatory & immunity boosting recipes in
The Anti-Inflammatory & Immunity Boosting Cookbook
If you would like to purchase the cookbook, enter:

‘YUMMY’

On check out, when purchasing the cookbook and you will get 20% off!

The #LWL community is always here to support you! Please don’t forget to update me and the rest of the
familia on how you’ve got on by posting your pictures and tagging us on Instagram and in our Facebook
Group.

Love you loads, Lilly xx

@lillysabri

@leanwithlilly

lilly sabri

lean with lilly guides

To purchase LEAN products click here:

www.leanwithlilly.com

Self-isolation fitness guide: 14 days for a healthier you at home

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